Weekend Workouts & Detox Wrap Up

Waking up to the work week was hard after such a gorgeous weekend but its the last day of The Vabulous Life Spring Detox, so I motivated myself to do a pretty kick butt circuit workout! After my marathon of exercise Saturday my muscles were still pretty sore but it felt good to work things out, raise my heart rate & get my sweat on…there’s just something about starting your week off with some cardio that sets a positive tone for whats to come! Now, back to Saturday…unsure of what the day had in store, I started my morning with an easy 45 minute ride and a killer 90 minute yoga class…love Alex Holmes classes! After riding to and from the farmer’s market post workout, Phil decided we should go for a bike ride….a 30 mile hilly trail ride to be more specific!

I wish I had taken photos because the views were incredible, but I was too busy making sure I didn’t run into people or eat it on some of the rockier parts of the path. We rode all the way to my parents house in the suburbs, took a stretch/fuel/flyers v. penguins break and rode back to the city…a beautiful way to spend our Saturday afternoon! Phil & I agreed we’re going to try and do this a lot throughout the spring/summer but pick more exciting destinations then my parents house….no offense guys!

As I mentioned, today is the very last day of The Vabulous Life Spring Detox and I lost a total of 5.5 lbs! More than losing a few pounds, I gained a renewed sense of excitement and energy! Perhaps its a combination of the change in weather but I’ve felt a BIG boost over the last few weeks and am totally recommitted to taking better care of myself! The detox forced to admit some things I’ve been in denial about – like the fact I’m addicted to sugar…primarily in the form of red wine, but most any will do 😉 OR that I am such a sucker for dairy and was eating way more of it than I should! It was nice to remind myself I don’t NEED those things everyday! I’m really excited to play around in the kitchen with more clean eating recipes but I’ll definitely be throwing in a few indulgences here and there…all in moderation of course!

 

Detox Day #15

• Breakfast: Green Flax Smoothie
• Snack #1: Apple & Almonds
• Lunch: Eggplant w/Lentils and Harissa sauce
• Snack #2: Hummus & Cucumber
• Dinner: Beet Salad w/Carrots and Balsamic
• Dessert: Banana Cacao Pie w/ Cacao Coconut Crust

How do you kick start your week?!?

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Foodie Friday!

We’ve reached the weekend and what a beautiful few days we have in store! The weather is supposed to be 70s and sunny all weekend and I can’t wait! Even though it was a little cool last night, it was still a great night for a baseball game! Phil and I went with my sister and her husband to see the Phillie’s third game of the season. I can’t say the boys are off to to the best start, but we still had a good time!

We are in the final stretch of The Vabulous Life Spring Detox and  feeling quite accomplished. Even though we didn’t have to, Phil and I still started Detox Day 11 with our Morning Elixir – it isn’t the tastiest thing in the world but its amazing for your liver and overall digestive health! Since we’re in the post detox days now, we’re adding soy to the mix this evening to see how things go! We decided on brown rice & quinoa sushi w/ edamamme and seaweed salad…I don’t think I have EVER been this excited for sushi, haha!

ANYWAY, this Foodie Friday is dedicated to another delicious detox creation, cacao chip cookies! I’ll admit they don’t taste the same as my mother’s chocolate chip cookies; however, they’re mighty tasty and A LOT better for you…still love your cookies Mom! I am toying with the recipe, so feel free to tweak as you see fit, but its a good starting point.

Cacao Chip Cookies

• 2 soaked dates w/ water
• 2 tbsp golden flax
• 1/2 cup. G.F. flour
• 1 tsp salt
• 1 tsp baking soda
• 1 tbsp coconut oil
• 1 tbsp agave
• 1 tsp vanilla
• 1 small handful of chopped cacao beans

Preheat oven to 365. Pulse dates with soaking water in food processor until liquid. In a separate bowl mix gluten free flour, flax, salt & baking soda, then add dry mix to dates in the food processor. Allow to run on low for a few minutes – stopping two or three times to scrape down the sides. Add agave, coconut oil & vanilla to the mix & mix on low for a minute or until well combined. Remove dough from processor and transfer to a bowl to mix in the chips. Form cookies & bake for 6-8 minutes or until top starts to get slightly golden.

This makes a small batch, about 8 cookies, which were all devoured before I could get a picture of the finished product. They’re mildly sweet but totally satisfying! If you know you prefer things on the sweeter side, I would add more agave or some honey…and as a side note, this stuff is totally amazing as straight up cookie dough!

Detox Day #11

• Morning Elixir
• Breakfast: Green Flax Smoothie
• Snack #1: Pear & Seeds
• Lunch: Beet Salad
• Snack #2: Protein Bites
• Cranberry Flush
• Dinner: Brown Rice Tuna Sushi w/ Edamamme & Wakami
• Dessert: Sweet Freedom Surprise

Happy Friday – I hope you have a sweet weekend!

Enjoy!

 

Taking the Long Way & Detox Day 11

Phil & I are on our last official ‘detox day’ before the four ‘post detox days’ of  The Vabulous Life Spring Detox. Starting tomorrow we will slowly add things like soy, dairy, gluten, etc… back into our diet & see how our digestive systems react. One major benefit of detoxing is identifying foods the body might have trouble processing. Symptoms like bloating, gas, cramping, headaches, low energy & fatigue after eating are all signs your body might be sensitive to the food you just ate…being someone who occasionally suffers from all of the above, I am eager to see if there is one thing in particular my tummy isn’t so happy with me eating (fingers crossed its not dairy!).

The other day I was picking up a few detox items and was presented with two routes: take main roads and get there in 10 minutes, or take back roads and get there in about 15. I was in no rush and it was a beautiful afternoon, so I opted to take the long way. As I drove along the tree lined road with my windows down,  I started to feel a sense of peace and calm I didn’t realize I was lacking. It felt so nice to soak in the beauty of mother nature and have a quiet moment to myself…a decidedly necessary activity to incorporate into my routine! Taking this moment really allowed me to look inward and examine how I’ve been feeling. Even though I’m doing a really great job with my fitness and food, I haven’t been paying as close attention to my feelings. I’m happy, don’t get me wrong, but I’ve been holding onto stress surrounding things I have no control over. If it wasn’t for taking the long way, I wouldn’t have realized there was stuff I needed to release – sometimes we have to just let go and remain patient.

I am a firm believer in taking the long way – you always discover more along the way, not to mention its usually a more enriching experience…I often wonder how much people miss out on in their haste to get where they’re going. I encourage you to take the long way! Slow down & take everything in…see what you might be missing!

Detox Day 11

• Morning Elixir
• Breakfast: Green Flax Smoothie
• Snack #1: Pear & Pumpkin Seeds
• Lunch: Carrot Ginger Soup w/Sweet Potato Chips
• Snack #2: Hummus & Cucumber
• Cranberry Flush
• Dinner: Quinoa w/Shrimp and Veggies
• Dessert: Apple Sauce & Cinnamon

 

Happy Thursday!

Take time to Enjoy!

 

Everyday Inspiration & Detox Day 10

Happy Hump Day Folks! We’re in double digits and there are only five more days until Phil & I have successfully completed The Vabulous Life Spring Detox! We both agreed there are many things we’re going to incorporate into our regular routine; however, we’re both looking forward to adding things like eggs, nuts, dairy & wine back to our diet…in moderate amounts of course, haha!

Speaking of yummy deliciousness, yesterday’s Sweet Freedom trip was a success!! Maybe it wasn’t exactly in the spirit of detox, seeing as we had a dessert smorgasbord, but it definitely adhered to the letter of the detox & OH MY GOD everything was delicious! Considering I picked these goodies up on my bike before going to yoga class, before riding all the way back home, I opted for a few little bites that looks like they’d travel well! I’m not a big ‘cake ball’ fan but Sweet Freedom‘s delicious little bites may very well  have converted me. Each treat was slightly different then its ‘normal’ counterpart but in all the best ways…there was no heavy, weighed down feeling after indulging and believe me, each bite was incredibly indulgent!!

Even though there wasn’t a single ounce of guilt after last night’s dessert, I still wanted to start today with a bit of cardio – a cookie is a cookie after all, no matter what its made from! I am really loving the timer app I downloaded! It makes it so simple to throw together quick cardio sessions and squeeze in a solid work out anywhere- if anyone reading this is into fitness and doesn’t already have one of these apps, GET ON IT, its a game changer!

 

Speaking of game changers, seeing this yesterday reminded me yoga conference is just a few weeks away and I am going to have the chance to practice with some amazingly talented yogi’s – like this goddess, Tiffany Cruikshank! I attended yoga conference in NY last year and it was totally inspiring! This year I am doing classes all day Saturday & Sunday and am so excited to open up my practice in new and powerful ways!

 

 

Detox Day # 10

• Morning Elixir
• Breakfast: Green Flax Smoothie
• Snack #1: Apple & Pumpkin Seeds
• Lunch: Citrus Shrimp w/greens
• Snack #2: Hummus & Cucumber
• Cranberry Flush
• Dinner: Carrot Ginger Soup w/Sweet Potato Chips
• Dessert: Cacao Chip Cookies

 

Where do you find your everyday inspiration?!?!?

Yoga Date & Detox Day 9

Happy Tuesday! I can’t wait to get through the work day so I can head to my yoga date tonight! My girlfriend and fellow health enthusiast Staci is meeting me at The Yoga Garden for a nice 75 minute flow and some Whole Foods action afterwards! Staci and I met through my sister out and about in the city many times but it wasn’t until she realized we were both Integrative Nutrition students that we really started to get to know each other! Tonight we’re chatting about me finishing school (that’s right, I take me final test for school this week), her recent travels and the possibility of us doing a 200hr yoga teacher training together – I am so excited!! Its always refreshing to spend time with like minded people who can relate to my feelings on life, food, etc… & can inspire me to keep moving forward!

The Vabulous Life Spring Detox Day 9 is going to be another great day! I am particularly excited for dessert this evening as I have something special in store! I have really been enjoying making raw & clean desserts but know I can take it to the next level; so I am heading to Sweet Freedom before yoga to snag some sweet inspiration! This bakery only makes completely clean desserts: from doughnuts & cinnamon buns to cakes and cookies, every sweet treat is vegan & gluten, dairy, soy, egg, nut, corn, casein, refined sugar free! They list all their ingredients for everything they make so I am super excited to try a few treats & see what I can recreate in my kitchen!

We may be over the half way hump but I am planning to continue a lot of these clean eating habits way after the detox ends! I am a firm believer in adding healthy items you enjoy to your routine as a way of naturally removing some things that aren’t as healthy for you…if you’re making room for the new & great you have to get rid of the old & maybe not so great, right?!?!

Detox Day #9

• Morning Elixir
• Breakfast: Green Flax Smoothie
• Snack #1: Apple & Seeds
• Lunch: Citrus Shrimp w/greens (me) Balsamic Chicken w/greens (Phil)
• Snack: Hummus & Veggies
• Cranberry Flush
• Dinner: Juice (Whole Foods) & Quinoa Salad w/adzuki beans
• Dessert: Sweet Freedom Surprise!

What healthy foods or activities are you adding into your life??

 

Weekend Eats, Workout Plans & Detox Day 8

Happy Monday! I’m sad the weekend is over but Day 8 of The Vabulous Life Spring Detox is off to a fabulous start! We are half way through and I am seeing results!! I’ve lost 2.5 lbs & I feel great: my moods are improved, I have no headaches, very little/if any digestive issues & tons of energy! Speaking of energy, lets back track to recap my glorious Sunday…

Phil and I both had busy mornings but couldn’t help taking advantage of the beautiful afternoon by taking a scenic 20 mile ride around the city – so much fun!! Even though a lot of the trees are still bare, we could see new life starting and the daffodils blooming around the trails! I don’t know about anyone else, but I find spring to be such an exciting time of year – full of new life & new possibilities!

In addition to our amazing ride, we also had some awesome eats that prove detoxing has nothing to do with deprivation and everything to do with filling your body with all the incredible nutrients it craves! I made a fresh batch of  hummus, now that I’ve gotten my recipe down, and we noshed while watching our Philadelphia Flyers skate to victory -WOOHOO! We also had a delicious beet & pumpkin seed salad for dinner with homemade balsamic dressing and kalamata olives – so yummy!!! – we are both beet freaks! Since no evening, especially on a Sunday, would be complete without a sweet treat, we ended the night with some cacao coconut chia pudding & watched Aziz Ansari’s Comedy Central Special – that guy is so funny!! All and all we both went to bed full and tired from a long day of fun, food and & fitness!

Since today is going to be a bit rainy I am planning on another interval training cardio session this afternoon followed by some yoga to stretch things out and work on my inversions – gotta kick the week off right!!

Detox Day #8

• Morning Elixir
• Breakfast: Green Smoothie
• Snack #1: Apple & Seeds
• Lunch: Cauliflower Quinoa (me)/Grilled Balsamic Chicken w/greens (Phil)
• Snack #2: Hummus & Cucumber (me) / Guacamole & Plantain chips (Phil)
• Cranberry Flush
• Dinner: Carrot Ginger Soup
• Dessert: Blueberries & Cacao Cookies

 

What are you doing to start your week on the right foot!?!?

 

Self Care & Detox Day 7

I hope everyone is enjoyed their weekends as much as I am! This morning started with some restorative yoga to stretch things out and get the flood flowing before my swim lessons!

The Vabulous Life Spring Detox Day 7  is off to a awesome start – just a few hours at the pool before getting to enjoy a Sunday afternoon of sunshine! Phil and I have a river ride planned for later this afternoon – so excited for our first ride together!

Even more exciting is I scheduled some much needed self care! That’s right, I am getting my monthly massage therapy fix at Hand and Stone! I can’t tell you how valuable my massages have been now that I’ve kicked things into high gear. Hand & Stone offers a sports massage that is perfect for releasing trigger points or ‘knots’ throughout various muscle groups. Between all the yoga, riding and sitting at a desk, my upper back/shoulders/neck are a mess – I can’t wait for a little release!

Detox Day #7

• Morning Elixir
• Breakfast: Green Flax Smoothie
• Snack 1: Apple & Pumpkin Seeds
• Lunch: Hummus & Veggies
• Snack 2: Cacao Coconut Cookies
• Cranberry Flush
• Dinner: Beet Salad w/pumpkin seeds& olives
• Dessert: Chocolate Chia Pudding

 

How are you spending your Sunday?!?!

 

 

 

Weekend Workouts & Detox Day 6

What a glorious Saturday! The sun is shining, the birds are chirping and I have already accomplished so much today – I’m loving The Vabulous Life SpringDetox!

I slept like a baby last night after my killer interval workout! I really wanted to get some solid cardio in and boy did I fish my wish, haha! I took a nice, long walk afterwards to make sure I got all the lactic acid out of my muscles….SO important after an intense workout!

Morning 6 was kicked off with an easy 6 mile bike ride to and from yoga class with the incredible Alex Holmes! I’m feeling stronger and more confident each week I practice with her – it’s such an empowering way to kick off the weekend!

Afterwards Phil and I walked to the farmers market & scooped up some goodies while taking in the sunshine!

 

Detox Day #6

• Morning Elixir
• Breakfast: Green Flax Smoothie
• Lunch: Fish & Avocado lettuce wraps with plantain chips
• Snack: Beet, Carrot, Ginger & Apple Juice
• Dinner: Broiler Salmon w/ cauliflower, shiitake mushroom quinoa
• Dessert: Chocolate Chia Pudding & Plantain Chips

What are you doing to enjoy your weekend?!?

Foodie Friday!

Welcome to the weekend everyone!! WOOHOOO!! Waking up was surprisingly not so bad this morning considering our late night! After my amazing meeting (more on that soon!), I raced home so Phil and I could quickly down some dinner and head to Ortlieb’s in the hipster section of Philadelphia. I adjusted my post from yesterday because we changed up dinner and dessert but it was still totally delicious & clean, check it out! Anyway, we were going to see one of Phil’s favorite bands, The Reign of Kindo, and their opening act, Matthew Santos.  The guys were kicking off their spring tour in Philly last night and even though it was their first show, both acts didn’t disappoint. Their sounds are unique and beautiful – I’ve linked back to both their sites, so check ’em out!  Ortlieb’s is a small, old, jazz bar in Northern Liberties with a ton of character which was the perfect cramped backdrop for this kind of music – it really envelops you – totally awesome!

So, Day 5 of The Vabulous Life Spring Detox kicked off with a ‘morning elixir’ to jump start our digestive systems before breakfast & I will say it was not so yummy! That being said, it’s definitely something I could get used to and its only 1 cup, so chug, chug, chug!, haha, and it’s like it never happened!

Today’s Foodie Friday is dedicated to yesterday’s tuna salad that I will be eating way after this detox is over! Its nothing crazy but its totally healthy, easy to make, filling and delicious – how can you say no?!?!

Spicy Tuna Quinoa Salad w/Mixed Greens & Seeds

• 1 can solid white tuna
• 1 can chunk light tuna
• 1/4 cup quinoa
• 1 tbsp EVOO
• 1 1/2  lemons (juiced)
• 1 1/2 tsp. cayenne
• 1 carrot shredded
• 1 celery stalk chopped
• salt & pepper to taste
• 2-4 cups mixed greens
• 1/8 cup seeds (pumpkin and sunflower)

Drain canned tunas and flake fish until well mixed – add in quinoa and mix until well combined. Add everything else except some of the lemon juice, all the greens, and all the seeds. Once tuna salad is made, toss greens in remaining lemon juice with a little salt & pepper and top with your tuna salad & seeds.

This protein packed lunch also has tons of essential vitamins and incredible cleansing properties – perfect for a clean eating detox or an everyday lunch!

 

Detox Day #5

• Morning Elixir
• Breakfast: Green Flax Smoothie
• Snack #1: Pear & Seeds
• Lunch: Lemon Parsley Quinoa Salad w/brussel sprouts & mushrooms
• Snack #2: Homemade Hummus & Carrots
• Afternoon Flush
• Dinner: Citrus Herb Haddock & Sweet Potato Chips
• Dessert: Chocolate Cookies

 

Happy Friday!

 

Nourishment & Detox Day 4

Happy Thursday! While it was a little harder to get up this morning, I did manage to squeeze 30 minutes of yoga in to start Day 4 of The Vabulous Life Spring Detox! Remember awhile back I mentioned I was asked to consult on the nutrition side of a holistic approach to coaching athletics, specifically swimming?!?! Well, today is our first meeting and I couldn’t be more nervous…probably why I had a hard time getting to sleep last night. Whenever I am feeling this way its so important to get some yoga in…there is something about a great flow that brings me a sense of power, courage and calm I can’t get anywhere else, its AWESOME! In case you were wondering, I was mighty impressed with myself for balancing my phone and successfully snapping this photo, haha!

Anyway, this meeting is a great first step in exploring what I have to offer in the way of nutrition. One of the biggest things holding me back from diving in is trying to figure out how my knowledge, talent and passion can best serve both myself/family & the community/society at large. I love working with the kids I coach and believe strongly there needs to be a change in the way the next generation relates to food/nutrition, so hopefully this is opens up possibilities for bridging that gap between the two – we shall see!!

Phil and I are on Detox Day 4 which is the last ‘preparation’ day before the middle seven ‘detox’ days! We took this opportunity to indulge in one of Phil’s favorites, black beans. Even though we can eat some more easily digestible beans throughout these middle seven days, black beans are not included on that list. We both got home so late I completely forget about the 1/2 avocado I was going to put on top of dinner until we were about half way through…oh well! Dinner was still super satisfying, filling and nutritionally balanced without it.

Tonight we’re going to a concert with some friends, YAY!, so its another rushed dinner for us. Its super important to make time for primary food & evenings out with friends, especially when you’re doing a cleanse or detox.  Scheduling  fun activities with friends will keep you from feeling isolating or deprived which can sometimes happen when following a detox…there are tons of non-food related things to help you feel nourished emotionally while you’re nourishing yourself nutritionally.

 

Detox Day 4

• Breakfast: Green Flax Smoothie
• Snack #1: Pear & Pumpkin Seeds
• Lunch: Tuna Salad w/mixed greens
• Snack #2: Hummus & Celery
• Dinner: Quinoa & Black Bean Salad with 1/2 Avocado
• Dessert: Chocolate Quinoa Pudding

 

How do you nourish yourself?!?!